Best Physiotherapy Management for Runner's Knee Runner’s Knee (also known as Patellofemoral Pain Syndrome) is a common condition characterized by pain around or behind the kneecap (patella), especially where it meets the lower end of the femur (thigh bone). Despite the name, it can affect non-runners as well, especially people who engage in activities that stress the knee joint (squatting, climbing stairs, sitting with bent knees for long periods, etc.). Causes of Runner’s Knee: ⦁ Overuse from running or jumping ⦁ Muscle imbalances (especially weak quadriceps or glutes) ⦁ Poor foot biomechanics (flat feet or overpronation) ⦁ Tight hamstrings or iliotibial (IT) band ⦁ Malalignment of the kneecap ⦁ Improper training techniques or worn-out footwear Symptoms: ⦁ Dull, aching pain around or behind the kneecap ⦁ Pain worsens with running, climbing stairs, squatting, or sitting for a long time ⦁ Clicking or grinding sensation in the knee ⦁ Swelling (occasionally) Physiotherapy Management for Runner’s Knee: 1. Initial Phase – Pain and Inflammation Management ⦁ Rest & Activity Modification: Avoid aggravating activities (running, stairs, deep squats). ⦁ Ice Therapy: every few hours to reduce inflammation. ⦁ Taping: taping to help realign the patella. ⦁ Electrical Modalities: various electrical modalities to reduce pain, swelling and to promote healing. 2. Stretching Exercises ⦁ To relieve tension from tight structures: 3. Strengthening Exercises ⦁ To correct muscle imbalances and improve patellar tracking > Avoid deep squats or lunges initially — they may increase patellofemoral pressure. 4. Biomechanical Corrections ⦁ Gait analysis and correction ⦁ Addressing foot posture (may require orthotics) ⦁ Educating on proper running technique and footwear 5. Functional & Proprioceptive Training ⦁ Balance board exercises ⦁ Mini squats and step-ups on flat and inclined surfaces ⦁ Gradual return-to-running program 6. Patient Education ⦁ Importance of warm-up and cool-down ⦁ Avoiding overtraining or sudden increases in intensity ⦁ Proper footwear with adequate support